Pistol Squat

A single-leg bodyweight squat requiring significant lower body strength, balance, and mobility. One leg is extended forward while the other leg bears the load.

Instructions

1. Stand upright with your feet hip-width apart, arms extended forward at shoulder height for balance.
2. Shift your weight onto one leg while lifting the other leg slightly off the ground, keeping it relatively straight.
3. Bend the stance leg at the knee and hip, lowering your body into a single-leg squat position.
4. Lower yourself until your hips are at or below knee level, maintaining an upright torso as much as possible.
5. Keep the non-working leg elevated and extended forward to counterbalance your weight.
6. Drive through the heel of your stance leg to return to the starting position.
7. Complete all repetitions on one side before switching legs.

Tips

• Pistol squats require significant ankle mobility, hip mobility, and single-leg strength.
• Beginners should start with assisted variations using a TRX strap, doorframe, or light weight held in front for counterbalance.
• Focus on controlled descent and controlled ascent rather than speed.
• Keep your torso upright to reduce stress on your lower back and knees.
• Gradually increase the range of motion as mobility and strength improve.
• Your elevated leg position can be adjusted for balance and comfort.
• Perform dedicated mobility work for hips, ankles, and hamstrings to support pistol squat development.